03.17.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Hollow Body Holds, Rocks & Tucks

3) Banded Pull Apart Series

4) Banded Glute Series

ACTIVE MOBILITY

1) Lat Smash & Stretch

2) Bicep & Tricep Smash

3) Calf & Shin Smash

4) Anterior Ankle Mobilization

GIRLS WOD: “Running Mary” Perform a 20-minute AMRAP with the following:

• 5 HSPU

• 10 Alternating Pistols Squats

• 15 Pull-Ups

• Every 3-minutes Run 200m

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: KB Bird Dog w/Row, 10 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility